Monthly Archives: May 2015

For my own future reference: Exporting custom data from MyFitnessPal

This entry is part 66 of 152 in the series Ketogenic Soylent

I got a ketonix breath acetone meter and I’m wanting a way to track stuff. I also have arriving shortly a blood glucose/ketone tester (with the way overpriced test strips) and I wanted a way to track blood ketone levels and breath acetone levels. After looking for tools that do this that aren’t just an excel spreadsheet I came back to custom measurements in MyFitnessPal. You can create a new measurement and give it any label you want. Then MFP will make a groovy graph. I’m going to be comparing blood ketone to breath acetone and try to figure out the correlation so I’m going to have to massage the data.

I found a way to export the custom measurements into an XML file. It requires messing around with the data once it’s imported but works fairly well. It was simple to pull weight data for the last 365 days(that link will open your own data if you’re logged into MFP). So now I can track measurements on a mobile app as well as a web site. Cool beans.

By | May 28th, 2015|Ketogenic, Weight Loss|0 Comments

Recommended Reading: Why We Get Fat: And What to Do About It

This entry is part 65 of 152 in the series Ketogenic Soylent

I read Gary Taubs’ earlier book Good Calories Bad Calories a few weeks ago, I followed it up with his newer book Why We Get Fat: And What to Do About It. While it doesn’t have the same breadth of information as Good Calories it’s more clearly delivered and easier for non-technical-medial people to understand. Honestly I think it’s one of the better introductions to a ketogenic/high fat low carb diet that I’ve seen yet. Here’s some of the stuff I “took home” from the book.

We don’t get fat because we over eat. Meaning that overeating isn’t the cause of obesity, it’s an effect. If a room has a maximum occupancy of 20 people and the fire marshal gets upset and wants to know why it happened – you’re not going to say “well, it’s because more people came into the room than left.” Well duh, that’s what happened but that’s not the cause, the reason for the overcrowding. Rooms get overcrowded when more come in than leave and I get fat when I eat more than I burn; but that isn’t the cause.

20 calories a day. That’s all that’s needed to take someone from trim in their 20s to obese in their 60s. This is about how much you get by looking at a piece of cake wrong. If our calories in and calories out were regulated solely by willpower, maintaining the razor slim margin would be impossible. Instead our hunger and metabolism are controlled by a set of hormones and other factors. This goes completely contrary to what people like to think: that the obese would be thinner if they just stopped eating too much and got up and did some physical activity. It’s a character defect. They’re lazy and have no will power. Fortunately that entire line of thinking is wrong and it’s relatively easy to turn everything around.

When you eat sugars, starches or other stuff that breaks down into glucose (FYI: starch is just sugar that’s bound together in a polymer); your body reacts to the rising and damaging blood sugar levels by releasing insulin. In fact, your body actually starts releasing insulin before you start a meal; you only have to think of or smell food and your body will start to get ready and release insulin. Insulin does a bunch of things but of primary concern here is:

  • It tells the cells in your body to stop burning fatty acids, we gotta get the blood sugar down.
  • It tells your fat cells to store the free fatty acids that are circulating in your blood along with converting glucose in the blood into stored fat. Again, gotta get that blood sugar down.

So in the presence of insulin you will not burn fat, just glucose. Different cells are more or less reactive to insulin. Fat cells seem to react easily and don’t get tired of it, muscle cells and other cells tend to get resistant to the effects of insulin. When the cells don’t react to insulin at lower levels you’ll compensate by releasing more and more until your Islets of Langerhans can no longer keep up and you end up with type 2 diabetes. Oddly, your fat cells are still reacting to the insulin and dutifully storing energy away. It’s like your fat cells are acting without care for the rest of your cells (kinda like what cancer does). Anyhow, your cells still need energy; there’s no free fatty acids to consume so you end up with cellular starvation as your cells scream for something, anything to burn. If they can’t get anything then they will drop their activity to compensate. Just as you don’t get fat because you overeat, you don’t get fat because you are sedentary. Your desire or even ability to do physical activity drops in relation to the fuel available to your cells (besides the fat cells, because honey badger don’t care). If all the fuel your body can burn is glucose, you muscle cells don’t react to insulin because they are resistant and glucose is getting shoved into fat cells you will want to sit on a sofa and feed your starving cells. You get sedentary because you’re getting fat.

One thing that stuck with me: If you’re going to go to a huge dinner, what to you do to prepare so you can enjoy it as much as possible? Skip lunch and maybe even breakfast. Get some exercise, go for a walk. We call this working up an appetite for a reason. So to recap: to increase your hunger so you can eat more at a big feast you eat less and move more – which is precisely the advice given to lose weight? This is nuts! Exercise will make you hungry. If you burn 100 calories running, your body is going to figure out a way to replenish that missing fuel and hunger will move you to eat a little extra. There are many good reasons to exercise but exercising to try to  lose weight is insane.

The solution? cut the amount of insulin in your system. How do you do that? eat as few carbohydrates as possible.

You’ll have to battle your brain for a bit. Sugar does a really good job at stimulating the reward centers of the brain. Essentially you end up with an addiction to sugar, to pasta, to bread, to potatoes, to fruit. It’s more nuanced than that but when you stop eating sugars, refined flour and other easily digestible carbohydrates, you will feel withdrawals (though we call them cravings). Fortunately, the longer you go without these carbohydrates the cravings lessen. Your brain figures out how to run just fine on your stored fat as “ketone bodies” that your liver makes. Your cells aren’t inhibited from burning free fatty acids by overactive insulin so they increase activity. You feel the desire to get out and use up some of this extra energy. Your cells aren’t screaming for food so you don’t over eat. For that matter in most of the clinical trials of ketogenic diets, people lost more weight when they were told to eat how ever much they wanted, so long as it didn’t have carbohydrates. Eat more than you need? you probably won’t but if you do your body will compensate by upping activity. More bacon please.

If any of this sounds interesting and you want to learn the specifics instead of a general overview, be sure to check out the book: Why We Get Fat: And What to Do About It by Gary Taubes. It may even be at your local library. Looks like mine has 8 copies of the book and 1 copy of the audiobook available right now.

2015-05-27 15_38_59-Salt Lake County Library Services

By | May 27th, 2015|Ketogenic, Weight Loss|0 Comments

“Build a Month*” now available

This entry is part 64 of 152 in the series Ketogenic Soylent

(* not actually a month, it’s 4 weeks or 28 days @ 3 meals a day) Dunno why I’m even bothering to announce this, people are already ordering it =)

One of the issues I’ve had with the subscriptions is there wasn’t a way to allow different flavors in the same subscription order. You could do 2, 3 or 4+ if you wanted but you couldn’t have Chocolate, Banana, Mint and Strawberry all together at the same time (saving significantly on shipping). I figured out how to use the “Bundled Products” module today to made a new option that puts 4 weeks together and gives you a discount (currently 5%) which actually makes it less expensive than getting 4 weeks in a monthly subscription.

The one big problem is that you can’t have variable (different flavor) subscriptions in a bundle so it’s a one-off thing. Order a month and when it starts to get low order again (with different flavors!).

Anyhow, take a peek if you like.

By | May 27th, 2015|Keto Chow, Ketogenic, Site or Store Stuff, Soylent|0 Comments

Great opinion from The Times – Cholesterol and Saturated Fat are OK now.

This entry is part 63 of 152 in the series Ketogenic Soylent

You can read the full thing here: http://www.thetimes.co.uk/tto/opinion/columnists/article4449967.ece?shareToken=7dba4f3ccd918bfcc1a900e04c14f6bb

Quick quote:

Indeed, the evidence that insisting on low-fat diets caused people to eat more carbohydrates, and that led to the explosion in obesity and diabetes, looks pretty strong — so far. After all, the main route by which the body lays down fat is to manufacture it from excess sugar in the liver. But why did carbohydrate consumption start to increase so rapidly in the 1960s? At least partly because of the advice to avoid meat and cheese. Obesity and diabetes are the price we have paid for getting fat and cholesterol so wrong.

How about a full, drains-up inquiry into how the medical and scientific profession made such an epic blunder and caused so much misery to people? Consider not just the damage that was done to people’s lives by faulty advice, but to the livelihoods of dairy and beef farmers and egg producers (I declare an interest as a very small producer of free-range eggs). Which has more sugar: an apple or an egg?

By | May 26th, 2015|Ketogenic, Weight Loss|0 Comments

Upcoming Closure June 27 through July 13 – shipments will be delayed

I’m going to be spending time with the family starting June 27 and ending July 13. During this time I’m not going to be shipping out any orders but I will ship out any that came in as soon as I’m available. I expect there’s going to be a backlog, especially of weekly subscription orders so I’m going to apologize in advance. If you do want to temporarily suspend (or even cancel) your subscription during this window I completely understand. You can do this at http://www.ketochow.xyz/my-account/ – If you do have a weekly subscription and don’t suspend it then you’ll get a double or maybe even triple shipment after July 13th.

Anyhow, just wanted to give everyone advanced warning so you can plan accordingly. If you’re subsisting entirely on Keto Chow, stock up =)

By | May 26th, 2015|Keto Chow, Site or Store Stuff|2 Comments

Feedback wanted: Individual Days of Keto Chow?

This entry is part 62 of 152 in the series Ketogenic Soylent

I often get questions about if I can provide multiple flavors in one week. The way I used to mix this simply wasn’t a possibility since I would measure out each week individually and dump the mixture into a bag. My response has been “if you can afford it, get multiple flavors and pull from all of them at the same time” which represents a large capital outlay. In the last month or so I picked up some mixing equipment that allows me to mix an entire 10lb bag of protein powder (5.8 weeks worth) at a time along with all the required minerals and whatnot. Among other things this allows for far greater precision in what people get in each bag: you’re getting exactly 1050 grams of powder now whereas before it could vary a few grams.

Anyhow, It occurred to me tonight that if people want multiple flavors, well I could actually accommodate that given my new methodology. It would require smaller 1-day, 1-flavor bags. There would be MOAR work involved in packaging and labeling so it would cost more to buy 7 individual days compared to a week. Probably $12 or $15 per day, depending on the flavor. It might also affect shipping costs since seven 1-day packages will likely be a bit larger in volume than a 1 week package.

I was looking at these white pouches or these brown pouches and I think they would fit a days worth. So Internets, what do you think? Would yous all be interested in the 1-day pouches or should I just stick with week packs and 1-meal samples?

If you have a couple moments, please fill out this anonymous survey (link removed).

By | May 22nd, 2015|Keto Chow, Ketogenic, Soylent|2 Comments

Dietitians Association admits they were wrong about Salt, Cholesterol, Saturated Fat and Sugar

This entry is part 61 of 152 in the series Ketogenic Soylent

It’s too bad they forgot to mention that refined carbohydrates are essentially just sugar as well but hey, it’s progress. You can get more info at Diabetes-Warrior

Quick quote from that link:

1) Supporting the DGAC

[Dietary Guidelines Advisory Committee] in its decision to drop dietary cholesterol from the nutrients of concern list and recommending it similarly drop saturated fat from nutrients of concern, given lack of evidence connecting it with cardiovascular disease;

  • After decades of promoting harmful ‘low fat’ and ‘low cholesterol’ foods and dietary guidance…
  • After decades of blaming saturated fat and dietary cholesterol for the explosion in diseases including diabetes…
  • After causing immeasurable harm to MILLIONS (billions?) of people for decades with their advice, advice that at the very least aggravates disease and disease protocols (like diabetes) …

AFTER ALL of this …   by admitting that dietary cholesterol and saturated fat are no longer concerns, they are admitting they were wrong to demonize dietary cholesterol and saturated fat.

By | May 21st, 2015|Ketogenic|0 Comments

Recommended Reading: Good Calories, Bad Calories

This entry is part 60 of 152 in the series Ketogenic Soylent

I’m finally finishing up Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Healthby Gary Taubes. He wrote another book “Why We Get Fat: And What to Do About It” that apparently covers much of the same info but is simpler and easier to take in, I’m going to read it next. Good Calories, Bad Calories has been very informative. It’s thoroughly researched (like drinking from the fire hose) and does a good job pointing out the inadequacies in the research behind “fat = bad, carbohydrates = good, cholesterol = bad, red meat = bad, overeating = obesity”. I listened to it as an audiobook whilst on the commuter train and bus since I get motion sick if I try to read at all. Aside from how the narrator pronounces “fructose” I enjoyed it and learned a lot. In particular, some of the notions I understood as “fact” turn out to have been refuted study after study, many of them decades ago. At the end he has a summary of the points he’s made during the breadth of the book:

Good Calories Bad Calories Page 454Each and every one of those points are supported by so much research and information it’s staggering. If you disagree with anything in those 10 points, I invite you to read the book =). Point #5 (and 6), in particular, was revealing to me. The book significantly strengthened my resolve to stay on a high fat, low carbohydrate diet in perpetuity. No way am I going to go back to eating that junk again.

 

By | May 20th, 2015|Ketogenic, Weight Loss|0 Comments

More in depth presentation on Ketosis by (another) doctor

This entry is part 59 of 152 in the series Ketogenic Soylent

Really excellent presentation about his own N=1 experiment with Ketosis. Gives quite a bit of info but doesn’t overwhelm with details.

Same guy from TEDMED

By | May 15th, 2015|Ketogenic, Soylent, Weight Loss|0 Comments

Excellent article debunking misconceptions about Keto

Just saw this, had to share. It comes with excellent sources and references to valid studies: http://mariamindbodyhealth.com/8-common-misconceptions-about-ketogenic-diets/

By | May 10th, 2015|Uncategorized|0 Comments